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RichyC M40

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Races
142
Miles
19570
Miles
1
Miles
652
Miles
11
WAVA
74.63%
5k
17:40
5M
28:46
10k
35:48
10M
1:00:32
Half
1:18:55
20M
2:09:12
Mara
2:55:48

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Recent Training
22nd Jan	General	3.5mi	30:08
21st Jan	General	5.1mi	40:03
20th Jan	General	3.1mi	21:41
19th Jan	General	5mi	40:32
18th Jan	General	3.2mi	30:00

12 Month Benchmarks	Run
Mile	6:20
5k	20:04
5mi	32:34
10k	40:39
10mi	1:09:19
Half	1:31:27
20mi	2:43:56

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+ 119 others

Best Times
Best WAVA

Dist	Races	PB	WB	2004	2005	2006	2007	2008	2009	2010	2011	2012	2016	2017	2018	2019	2020	2021
2mi	1	11:15 5:38/mi	70.49									11:15 70.49
4km	2	14:36 5:52/mi	67.29					18:39 52.47		14:36 67.29
5km	44	17:40 5:41/mi	74.10				19:55 65.21	18:08 71.62	18:10 71.56	18:20 71.03	17:54 72.92	17:40 74.10	21:15 63.17	19:50 68.15	19:47 68.33	19:58 68.17	20:03 68.37
3.2mi	1	18:28 5:52/mi	71.87									18:28 71.87
4mi	2	23:53 5:58/mi	70.08					24:56 67.06	23:53 70.08
8km	1	34:37 6:58/mi	61.33							34:37 61.33
5mi	4	28:46 5:45/mi	74.23					30:34 69.76	30:06 70.84		28:46 74.23
9km	4	34:01 6:05/mi	70.34							34:09 69.94	41:10 58.02	34:01 70.34
9.1km	1	1:27:31 15:29/mi	28.44												1:27:31 28.44
6mi	4	48:43 8:07/mi	54.21												48:43 54.21
9.7km	1	37:54 6:17/mi	68.49								37:54 68.49
10km	26	35:48 5:46/mi	74.63	1:04:08 41.66	51:00 52.39	47:01 56.82	39:15 68.07	36:22 73.46	35:48 74.63	37:39 70.99	36:14 73.76	37:31 71.33		42:35 63.88		43:22 63.46		40:55 68.80
12km	5	46:27 6:14/mi	69.68						46:27 69.68	47:27 68.21	47:41 67.89	49:31 65.44
10mi	5	1:00:32 6:03/mi	72.69				1:08:16 64.45	1:04:03 68.70	1:01:40 71.35		1:00:32 72.69	1:00:36 72.64
20km	1	1:43:24 8:19/mi	54.98													1:43:24 54.98
13.1mi	23	1:18:55 6:01/mi	73.98			1:36:58 60.21	1:28:51 65.71	1:23:33 69.88	1:18:55 73.98	1:19:39 73.30	1:20:52 72.20	1:21:58 71.24		1:35:27 61.90		1:47:44 55.39
14mi	1	1:27:43 6:16/mi	71.13								1:27:43 71.13
20mi	2	2:09:12 6:28/mi	70.74								2:30:33 60.69	2:09:12 70.74
22mi	2	2:36:32 7:07/mi	64.21				2:54:06 57.73	2:36:32 64.21
26.2mi	7	2:55:48 6:43/mi	69.94			3:49:15 53.63	3:28:16 59.03	3:07:57 65.42	2:55:48 69.94		3:02:36 67.33

2022		Result	WAVA	Distance
16 Jan	Feel the Burns Hill Race	2:04:48	47.96	12.87mi
2021		Result	WAVA	Distance
27 Dec	Tillicoultry 10k SB	40:55	68.80	10km
18 Sep	Mull of Galloway Trail Marathon		0.00	26.2mi
2020		Result	WAVA	Distance
14 Mar	Hay Lodge parkrun	20:05	68.26	5km
8 Feb	Vogrie parkrun SB	20:03	68.37	5km
25 Jan	Portobello parkrun, Edinburgh	20:53	65.64	5km
4 Jan	Agnew parkrun	20:32	66.76	5km
1 Jan	Vogrie parkrun	20:06	68.20	5km
2019		Result	WAVA	Distance
21 Dec	Vogrie parkrun	20:29	66.93	5km
9 Nov	Falkirk parkrun	20:33	66.71	5km
5 Oct	Tweed valley tunnel trail run 20k PB	1:43:24	54.98	20km
27 Jul	Vogrie parkrun	20:39	65.92	5km
25 May	Vogrie parkrun	19:58	68.17	5km
28 Apr	Bluebell Trail Run 10k SB	43:22	63.46	10km
30 Mar	Vogrie parkrun SB	19:58	68.17	5km
9 Mar	Vogrie parkrun	20:58	64.92	5km
2 Mar	Stranraer Half Marathon SB	1:47:44	55.39	13.1mi
1 Jan	Vogrie parkrun	20:13	67.33	5km
2018		Result	WAVA	Distance
24 Nov	Portobello parkrun, Edinburgh	20:37	66.03	5km
3 Nov	Vogrie parkrun	21:56	62.06	5km
20 Oct	Vogrie parkrun	21:16	64.01	5km
1 Sep	Vogrie parkrun	21:19	63.41	5km
9 Jun	Traprain Law Hill Race PB	48:43	54.21	6mi
19 May	Portobello parkrun, Edinburgh	20:35	65.67	5km
21 Apr	Portobello parkrun, Edinburgh SB	19:47	68.33	5km
7 Apr	Vogrie parkrun	20:32	65.83	5km
10 Feb	Carnethy 5 PB	1:27:31	28.44	9.1km
2017		Result	WAVA	Distance
9 Dec	Vogrie parkrun SB	19:50	68.15	5km
28 Oct	Vogrie parkrun	20:29	65.99	5km
10 Sep	Great North Run SB	1:35:27	61.90	13.1mi
2 Sep	Portobello parkrun, Edinburgh	20:21	65.96	5km
19 Aug	Livingston parkrun	20:06	66.78	5km
22 Jul	Vogrie parkrun	20:32	65.37	5km
10 Jun	Stichill 10k SB	42:35	63.88	10km
6 May	Portobello parkrun, Edinburgh	20:27	65.64	5km
11 Mar	Portobello parkrun, Edinburgh	20:37	65.11	5km
14 Jan	Portobello parkrun, Edinburgh	23:32	57.04	5km
2016		Result	WAVA	Distance
29 Oct	Portobello parkrun, Edinburgh SB	21:15	63.17	5km
10 Sep	Portobello parkrun, Edinburgh	21:36	61.75	5km
2012		Result	WAVA	Distance
1 Dec	newcastle parkrun	20:35	63.83	5km
2 Jun	Stranraer Half Marathon SB	1:21:58	71.24	13.1mi
26 May	Edinburgh parkrun	18:11	71.99	5km
16 May	Self-Transcendence 5k (Incorporating Scottish 5k road championship) PB	17:40	74.10	5km
5 May	Edinburgh to North Berwick 20m Road Race PB	2:09:12	70.74	20mi
2 May	Self Transcendence Meadows 2 mile race PB	11:15	70.49	2mi
28 Apr	Edinburgh parkrun	18:42	70.00	5km
7 Apr	Edinburgh parkrun	18:48	69.63	5km
31 Mar	Scottish 6/4 Stage Road Relays (short stage), Livingston PB	18:28	71.87	3.15mi
25 Mar	Grangemouth Round the Houses 10k SB	37:31	71.33	10km
4 Mar	Lasswade 10 Mile Road Race SB	1:00:36	72.64	10mi
18 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	49:31	65.44	12km
28 Jan	Strathclyde parkrun	17:54	73.13	5km
14 Jan	East District XC League Race 3 (Broxburn) PB	34:01	70.34	9km
2011		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10k	36:50	72.65	10km
10 Dec	East District XC Championships (Aberdeen) PB	37:54	68.49	9.7km
20 Nov	East District XC League Race 2 (Livingston)	37:41	61.31	5.4mi
5 Nov	Stranraer 10k	37:52	70.67	10km
16 Oct	Tui Palma De Mallorca Half Marathon	1:21:45	71.43	13.1mi
18 Sep	City of Stirling 10k SB	36:14	73.76	10km
4 Sep	Great Scottish Run Half Marathon SB	1:20:52	72.20	13.1mi
17 Jul	Northumberland Coastal Run PB	1:27:43	71.13	14mi
1 Jun	Self Transcendence 5K Meadows	18:51	69.24	5km
22 May	Edinburgh Marathon	3:09:24	64.92	26.2mi
7 May	Edinburgh to North Berwick 20m Road Race SB	2:30:33	60.69	20mi
17 Apr	London Marathon SB	3:02:36	67.33	26.2mi
20 Mar	Alloa Half Marathon	1:25:20	68.42	13.1mi
6 Mar	Lasswade 10 Mile Road Race PB	1:00:32	72.69	10mi
26 Feb	Cupar 5 Mile Road Race PB	28:46	74.23	5mi
19 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	47:41	67.89	12km
29 Jan	Strathclyde parkrun SB	17:54	72.92	5km
15 Jan	East District XC league(Livingston) SB	41:10	58.02	9km
2010		Result	WAVA	Distance
20 Nov	East District XC league(Broxburn) SB	34:09	69.94	9km
6 Nov	Stranraer 10K	37:52	70.58	10km
31 Oct	Jedburgh Running Festival 10K SB	37:39	70.99	10km
16 Oct	East District XC league(Stirling) PB	34:37	61.33	8km
9 Oct	East District XC Relays PB	14:36	67.29	4km
5 Sep	Great Scottish Run Half Marathon	1:23:29	69.93	13.1mi
1 Sep	Self Transcendence Meadows 5k SB	18:20	71.03	5km
21 Aug	Edinburgh parkrun	18:44	69.51	5km
2 Jun	Self Transcendence 5km Race	18:28	70.52	5km
25 Apr	London Marathon		0.00	26.2mi
14 Mar	Balloch to Clydebank Half-Marathon SB	1:19:39	73.30	13.1mi
20 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	47:27	68.21	12km
16 Jan	East District XC League - Broxburn	38:40	61.71	9km
2009		Result	WAVA	Distance
5 Dec	Scottish East District XC Championships (Men)	39:54	64.66	6mi
18 Oct	Amsterdam Marathon	3:03:47	66.90	26.2mi
20 Sep	City of Stirling 10K PB	35:48	74.63	10km
6 Sep	Great Scottish Run Half Marathon PB	1:18:55	73.98	13.1mi
2 Aug	Scottish Gas 10K	37:26	71.37	10km
18 Jun	Portobello 4 Mile Race PB	23:53	70.08	4mi
6 Jun	Stranraer Half-Marathon	1:22:45	70.55	13.1mi
30 May	Haddington 5 Mile Road Race	30:58	68.86	5mi
26 Apr	London Marathon PB	2:55:48	69.94	26.2mi
5 Apr	Chris Hoy Edinburgh Half Marathon	1:19:48	73.16	13.1mi
21 Mar	Heriot Watt University Round the Grounds 5 km	17:53	72.69	5km
7 Mar	Edinburgh University 'KB' 5 Mile Road Race SB	30:06	70.84	5mi
1 Mar	Lasswade 10 Mile Road Race SB	1:01:40	71.35	10mi
21 Feb	Scottish National XC Champs - Senior Men - Falkirk PB	46:27	69.68	12km
31 Jan	Glasgow parkrun SB	18:10	71.56	5km
2008		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10K SB	36:22	73.46	10km
6 Dec	East District XC Championships, Cupar	43:30	65.24	6.6mi
29 Nov	Hugh Wilson Memorial 10K	37:08	71.95	10km
22 Nov	East District CC League - Broxburn	35:16	65.30	5.4mi
15 Nov	Edinburgh University Braid Hills Cross Country	40:00	64.49	6mi
1 Nov	Stranraer 10k	38:52	68.74	10km
25 Oct	National XC Relays, Cumbernauld SB	18:39	52.47	4km
19 Oct	Jedburgh Half Marathon	1:24:47	68.86	13.1mi
14 Sep	City of Stirling 10K	37:34	71.12	10km
7 Sep	Great Scottish Run Half Marathon SB	1:23:33	69.88	13.1mi
9 Aug	Haddington Half-Marathon	1:29:18	65.38	13.1mi
22 Jun	East Kilbride Half Marathon	1:24:53	68.78	13.1mi
19 Jun	Portobello 4 Mile Race SB	24:56	67.06	4mi
15 Jun	Peebles Beltane 10k	38:53	68.71	10km
11 Jun	Corstorphine AAC 5 Mile Road Race SB	30:34	69.76	5mi
25 May	Edinburgh Marathon SB	3:07:57	65.42	26.2mi
11 May	Heriot-Watt Round the Grounds 5Km Road and Trail Race SB	18:08	71.62	5km
3 May	Edinburgh to North Berwick 22 Mile Road Race PB	2:36:32	64.21	22mi
13 Apr	Tom Scott Memorial 10 Mile Road Race SB	1:04:03	68.70	10mi
5 Apr	Dunbar 10K	38:19	69.73	10km
16 Mar	Edinburgh Half-Marathon	1:24:52	68.79	13.1mi
23 Feb	Scottish National XC Champs - Senior Men - Falkirk	49:50	64.95	12km
19 Jan	East District CC League - Livingston	36:44	62.76	8.7km
2007		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10K	39:32	67.58	10km
16 Dec	Edinburgh AC Annual Queens Drive 5k Road Race SB	19:55	65.21	5km
3 Nov	Stranraer 10K	39:55	66.93	10km
28 Oct	Jedburgh Half Marathon	1:29:32	65.21	13.1mi
20 Oct	East League XC Broxburn	36:51	70.01	6mi
23 Sep	Prestonpans Half-Marathon SB	1:28:51	65.71	13.1mi
16 Sep	City of Stirling 10K SB	39:15	68.07	10km
18 Aug	Drymen 10K		0.00	10km
17 Jun	Peebles Beltane 10k	40:52	65.38	10km
2 Jun	Stranraer Half Marathon	1:32:32	63.09	13.1mi
27 May	Edinburgh Marathon SB	3:28:16	59.03	26.2mi
12 May	Penicuik 10K	40:29	65.99	10km
5 May	Edinburgh to North Berwick 22 Mile Road Race SB	2:54:06	57.73	22mi
27 Mar	Alloa Half-Marathon [NB - this race was actually on 18th March ]	1:31:46	63.62	13.1mi
4 Mar	Lasswade 10 Mile Road Race SB	1:08:16	64.45	10mi
2006		Result	WAVA	Distance
4 Nov	Stranraer 10K SB	47:01	56.82	10km
15 Oct	ING Amsterdam Marathon SB	3:49:15	53.63	26.2mi
24 Sep	Dumfries Half-Marathon SB	1:36:58	60.21	13.1mi
3 Sep	Great Scottish Run	1:40:58	57.82	13.1mi
3 Jun	Stranraer Half-Marathon	1:41:30	57.52	13.1mi
2005		Result	WAVA	Distance
4 Dec	Stranraer 10K SB	51:00	52.39	10km
4 Sep	Great Scottish Run 10K	59:37	44.81	10km
2004		Result	WAVA	Distance
22 Aug	Great Scottish Run 10k SB	1:04:08	41.66	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2022	93	0	0	0	0	0	0	0	0	0	0	0	93
2021	131	143	166	174	122	105	136	180	104	84	104	125	1574
2020	126	163	164	125	119	124	137	203	133	136	115	157	1701
2020	0	0	0	0	0	0	0	0	2	0	0	0	2
2019	96	91	94	44	69	73	60	56	83	94	89	134	985
2018	78	63	94	97	98	92	87	35	62	71	58	80	917
2017	0	44	66	86	91	86	91	93	71	91	104	88	910
2016	0	0	0	0	0	0	0	37	46	25	0	0	108
2015	0	0	0	0	9	0	0	0	0	0	0	0	9
2014	46	42	31	11	44	26	0	5	24	0	0	0	230
2014	0	0	7	0	12	17	29	17	0	0	0	0	82
2013	141	55	18	0	0	0	36	39	16	0	0	0	305
2013	0	0	83	163	86	81	0	0	0	0	0	0	413
2012	0	0	0	0	0	0	0	0	0	0.9	0	0	0.9
2012	251	263	132	256	158	33	0	15	28	0	62	108	1307
2012	0	0	0	0	0	36	0	0	35	65	18	0	155
2011	0	0	0	0	0	0	0	6	0	0	0	0	6
2011	300	300	296	166	190	233	233	250	227	184	220	222	2821
2010	0	0	0	0	0	0	0	0	5	0	0	0	5
2010	254	256	260	185	115	121	68	180	174	228	241	266	2347
2009	257	256	317	171	191	226	236	312	259	134	198	240	2798
2008	142	171	203	195	158	143	151	191	169	146	205	230	2102
2007	58	109	135	154	138	84	77	107	139	135	94	136	1365

Mon 27th Dec Dec 27	Tue 28th Dec Dec 28	Wed 29th Dec Dec 29	Thu 30th Dec Dec 30	Fri 31st Dec Dec 31	Sat 1st Jan Jan 1	Sun 2nd Jan Jan 2
1.1mi, 10:09 Run - Warm Down Split Summary === 1) 1m - 9:15(9:15/m) 160/177bpm [1481b/mi] 137cal 6.48/7.12mph 2) 0.1m - 53(9:19/m) 165/167bpm [1537b/mi] 13cal 6.44/6.66mph Add a comment 6.2mi, 40:54 Run - Race Tilli 10k Split Summary === 1) 1m - 6:25(6:25/m) 119/160bpm [763b/mi] 60cal 9.36/9.73mph 2) 1m - 6:39(6:39/m) 159/164bpm [1056b/mi] 96cal 9.03/9.48mph 3) 1m - 6:48(6:48/m) 159/167bpm [1082b/mi] 97cal 8.81/9.14mph 4) 1m - 6:31(6:31/m) 162/172bpm [1055b/mi] 95cal 9.21/9.52mph 5) 1m - 6:34(6:34/m) 165/172bpm [1082b/mi] 98cal 9.15/9.48mph 6) 1m - 6:39(6:39/m) 168/174bpm [1116b/mi] 102cal 9.03/9.31mph 7) 0.23m - 1:20(5:53/m) 177/187bpm [1040b/mi] 21cal 10.21/11.23mph Add a comment 2mi, 16:33 Run - Warm Up Split Summary === 1) 1m - 8:20(8:20/m) 130/137bpm [1083b/mi] 94cal 7.2/7.95mph 2) 1m - 7:56(7:56/m) 133/141bpm [1056b/mi] 90cal 7.56/11.19mph 3) 0.04m - 17(6:44/m) 136/137bpm [915b/mi] 3cal 8.92/9.93mph Add a comment	5.2mi, 45:25 Run - General Split Summary === 1) 5.22m - 45:25(8:42/m) 567cal 6.9/0mph Add a comment	7.7mi, 1:00:30 Run - General Split Summary === 1) 1m - 7:55(7:55/m) 132/146bpm [1046b/mi] 94cal 7.57/8.2mph 2) 1m - 8:19(8:19/m) 144/151bpm [1197b/mi] 109cal 7.22/7.72mph 3) 1m - 7:39(7:39/m) 136/146bpm [1041b/mi] 87cal 7.84/8.18mph 4) 1m - 7:35(7:35/m) 135/147bpm [1025b/mi] 81cal 7.91/8.35mph 5) 1m - 7:44(7:44/m) 143/152bpm [1106b/mi] 95cal 7.76/8.52mph 6) 1m - 7:35(7:35/m) 141/154bpm [1069b/mi] 87cal 7.91/8.37mph 7) 1m - 7:55(7:55/m) 146/155bpm [1155b/mi] 97cal 7.59/8.35mph 8) 0.74m - 5:48(7:50/m) 152/156bpm [1191b/mi] 78cal 7.66/8.01mph Add a comment	-	5.6mi, 45:10 Run - General Split Summary === 1) 5.59m - 45:10(8:05/m) 589cal 7.43/0mph Add a comment	3.4mi, 30:01 Run - Hill Work Split Summary === 1) 3.42m - 30:01(8:47/m) 374cal 6.83/0mph Add a comment	-
Mon 3rd Jan Jan 3	Tue 4th Jan Jan 4	Wed 5th Jan Jan 5	Thu 6th Jan Jan 6	Fri 7th Jan Jan 7	Sat 8th Jan Jan 8	Sun 9th Jan Jan 9
5.2mi, 45:30 Run - General Split Summary === 1) 5.16m - 45:30(8:49/m) 568cal 6.8/0mph Add a comment	15mi, 2:01:23 Run - Long Run Long run - 2hrs steady - 2 laps of the country park Split Summary === 1) 1m - 8:02(8:02/m) 121/168bpm [972b/mi] 80cal 7.47/7.93mph 2) 1m - 8:13(8:13/m) 127/135bpm [1044b/mi] 86cal 7.3/7.76mph 3) 1m - 7:58(7:58/m) 129/142bpm [1027b/mi] 83cal 7.54/8.12mph 4) 1m - 7:58(7:58/m) 135/146bpm [1076b/mi] 90cal 7.53/7.93mph 5) 1m - 8:02(8:02/m) 137/148bpm [1100b/mi] 92cal 7.47/8.01mph 6) 1m - 8:21(8:21/m) 140/150bpm [1170b/mi] 99cal 7.18/7.72mph 7) 1m - 8:01(8:01/m) 139/167bpm [1113b/mi] 88cal 7.49/8.18mph 8) 1m - 8:14(8:14/m) 142/168bpm [1168b/mi] 93cal 7.29/8.27mph 9) 1m - 7:55(7:55/m) 138/163bpm [1094b/mi] 81cal 7.57/7.97mph 10) 1m - 7:59(7:59/m) 139/150bpm [1110b/mi] 80cal 7.51/8.14mph 11) 1m - 7:55(7:55/m) 143/152bpm [1133b/mi] 89cal 7.57/8.47mph 12) 1m - 8:24(8:24/m) 145/167bpm [1218b/mi] 97cal 7.14/7.78mph 13) 0.68m - 5:49(8:34/m) 144/150bpm [1234b/mi] 63cal 7/7.62mph 14) 1m - 7:33(7:33/m) 143/150bpm [1080b/mi] 77cal 7.94/8.37mph 15) 1m - 8:07(8:07/m) 149/171bpm [1209b/mi] 98cal 7.39/8.29mph 16) 0.33m - 2:52(8:34/m) 150/153bpm [1284b/mi] 36cal 7.01/7.37mph Add a comment	-	5.1mi, 45:08 Run - General Split Summary === 1) 5.1m - 45:08(8:51/m) 563cal 6.77/0mph Add a comment	4.9mi, 45:18 Run - General Split Summary === 1) 4.91m - 45:18(9:14/m) 539cal 6.5/0mph Add a comment	-	10mi, 1:28:54 Run - General Split Summary === 1) 1m - 9:09(9:09/m) 141/147bpm [1291b/mi] 120cal 6.55/7.2mph 2) 1m - 8:54(8:54/m) 131/152bpm [1166b/mi] 90cal 6.74/7.06mph 3) 1m - 9:10(9:10/m) 123/134bpm [1128b/mi] 75cal 6.54/6.7mph 4) 1m - 9:21(9:21/m) 128/136bpm [1197b/mi] 84cal 6.42/6.68mph 5) 1m - 9:13(9:13/m) 129/136bpm [1189b/mi] 82cal 6.51/6.91mph 6) 1m - 9:33(9:33/m) 130/145bpm [1242b/mi] 86cal 6.28/6.72mph 7) 1m - 8:45(8:45/m) 131/144bpm [1146b/mi] 75cal 6.86/7.12mph 8) 1m - 7:58(7:58/m) 133/139bpm [1060b/mi] 72cal 7.53/7.99mph 9) 1m - 8:08(8:08/m) 137/144bpm [1113b/mi] 83cal 7.38/7.66mph 10) 1m - 8:39(8:39/m) 143/156bpm [1237b/mi] 101cal 6.94/7.7mph 11) 0.01m - 3(5:20/m) 149/149bpm [795b/mi] 11.24/6.85mph Add a comment
Mon 10th Jan Jan 10	Tue 11th Jan Jan 11	Wed 12th Jan Jan 12	Thu 13th Jan Jan 13	Fri 14th Jan Jan 14	Sat 15th Jan Jan 15	Sun 16th Jan Jan 16
-	5.5mi, 48:32 Run - General Split Summary === 1) 1m - 8:35(8:35/m) 141/148bpm [1210b/mi] 110cal 6.99/7.99mph 2) 1m - 8:42(8:42/m) 145/171bpm [1262b/mi] 106cal 6.89/7.56mph 3) 1m - 8:51(8:51/m) 133/148bpm [1177b/mi] 91cal 6.78/7.53mph 4) 1m - 8:47(8:47/m) 129/138bpm [1133b/mi] 77cal 6.83/7.72mph 5) 1m - 9:10(9:10/m) 143/153bpm [1311b/mi] 108cal 6.55/7.78mph 6) 0.49m - 4:28(9:11/m) 137/147bpm [1258b/mi] 45cal 6.54/7.18mph Add a comment	6mi, 45:01 Run - Tempo WU - 20mins tempo (6.45) - 5x 1min (6.00) - WD Split Summary === 1) 6.03m - 45:01(7:28/m) 689cal 8.03/0mph Add a comment	-	5.5mi, 45:12 Run - Treadmill Steady - slight progression Split Summary === 1) 5.53m - 45:12(8:10/m) 589cal 7.34/0mph Add a comment	-	12.9mi, 2:05:48 Run - Race Selkirk Feel the Burns Hill Race Split Summary === 1) 1m - 9:18(9:18/m) 141/157bpm [1312b/mi] 116cal 6.45/8.2mph 2) 1m - 14:11(14:11/m) 157/173bpm [2227b/mi] 195cal 4.23/7.99mph 3) 1m - 10:43(10:43/m) 157/167bpm [1683b/mi] 146cal 5.6/8.33mph 4) 1m - 8:08(8:08/m) 163/170bpm [1327b/mi] 115cal 7.37/8.27mph 5) 1m - 8:43(8:43/m) 160/172bpm [1394b/mi] 121cal 6.89/8.35mph 6) 1m - 10:49(10:49/m) 158/170bpm [1710b/mi] 141cal 5.55/8.04mph 7) 1m - 7:29(7:29/m) 156/170bpm [1167b/mi] 94cal 8.02/8.45mph 8) 1m - 6:51(6:51/m) 155/168bpm [1062b/mi] 83cal 8.76/9.87mph 9) 1m - 6:52(6:52/m) 156/162bpm [1070b/mi] 83cal 8.74/9.31mph 10) 1m - 10:14(10:14/m) 155/170bpm [1585b/mi] 117cal 5.87/8.41mph 11) 1m - 17:10(17:10/m) 162/189bpm [2780b/mi] 228cal 3.5/8.04mph 12) 1m - 7:37(7:37/m) 160/172bpm [1218b/mi] 98cal 7.88/9.79mph 13) 0.88m - 6:43(7:40/m) 160/177bpm [1226b/mi] 83cal 7.83/9.39mph Add a comment
Mon 17th Jan Jan 17	Tue 18th Jan Jan 18	Wed 19th Jan Jan 19	Thu 20th Jan Jan 20	Fri 21st Jan Jan 21	Sat 22nd Jan Jan 22	Sun 23rd Jan Jan 23
-	3.2mi, 30:00 Run - General Split Summary === 1) 3.23m - 30:00(9:17/m) 357cal 6.46/0mph Add a comment	5mi, 40:32 Run - General Split Summary === 1) 4.97m - 40:32(8:09/m) 529cal 7.36/0mph Add a comment	3.1mi, 21:41 Run - General Split Summary === 1) 5m - 21:41(4:20/m) 443cal 13.84/0mph Add a comment	5.1mi, 40:03 Run - General Split Summary === 1) 1m - 8:02(8:02/m) 140/148bpm [1125b/mi] 97cal 7.46/7.97mph 2) 1m - 8:28(8:28/m) 156/168bpm [1321b/mi] 114cal 7.08/7.83mph 3) 1m - 7:32(7:32/m) 144/159bpm [1084b/mi] 90cal 7.97/8.31mph 4) 1m - 7:38(7:38/m) 143/149bpm [1091b/mi] 90cal 7.86/8.08mph 5) 1m - 7:28(7:28/m) 141/151bpm [1052b/mi] 82cal 8.04/8.43mph 6) 0.12m - 55(7:42/m) 153/158bpm [1177b/mi] 11cal 7.8/7.91mph Add a comment	3.5mi, 30:08 Run - General Split Summary === 1) 1m - 8:37(8:37/m) 154/180bpm [1328b/mi] 116cal 6.96/7.56mph 2) 1m - 8:31(8:31/m) 119/141bpm [1013b/mi] 61cal 7.05/7.41mph 3) 1m - 8:50(8:50/m) 124/134bpm [1095b/mi] 72cal 6.79/7.35mph 4) 0.49m - 4:10(8:33/m) 121/133bpm [1034b/mi] 28cal 7.02/7.37mph Add a comment	-